Welcome to Spark People ! While a safe weekly weight loss would be 1-2 pounds per week or roughly .25 to .5kg, there will be weeks you don't lose. there will even be weeks you gain ! And that doesn't mean you're doing anything wrong. The weight doesn't magically drop off the minute we decide we need to lose weight. It really could take 6-8 WEEKS of healthy eating and regular exercise before a person sees a change in the scale. And that too is perfectly normal.
Also, we can't spot reduce areas of our bodies we don't like. It would be great if we could, but we can't. Weight loss is a TOTAL body process. I can assure you that if you do your best to eat right, watch your portions and get a little regular exercise that includes some strength training, you will lose weight off your entire body.
But, you have to be patient. The fact is, you didn't gain the weight overnight, it's not coming off overnight. Weight loss is a slow steady process that takes time. That's why Spark People encourages its members to start with simple changes first. Don't try to do everything at once or you will end up frustrated. Set some simple goals first. Example, if you're not eating 6-9 servings of fresh fruit and veggies, set a goal to eat 2-3 servings each day for one week. if you're not drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. if you're not exercising, don't start with an hour a day, set a goal to take a 30 minute walk each day for one week. Once you've achieved these goals, then you set new ones.
And this is how we begin to change habits. This is not a diet. diets don't work. if you want to take the weight off and keep it off, it means that any changes you make today, you keep for life and not the amount of time it takes to lose the weight.
So, let me ask you, what simple goals are you going to make for this week ?
There's no way to target fat loss to a specific area of the body. Your body will decide where it wants to take the fat off and when, but eventually it should come from those areas where you carry excess. My advice is to find an activity you enjoy and challenges you.
Also keep in mind that the majority of your weight loss progress comes from diet, not exercise. So tracking your food daily and staying in your recommended calorie and nutrient ranges will have the most impact on your weight loss progress.
Hope that helps,
"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford
"No matter how slow you go, you are still lapping everybody on the couch."
hi i m mady mother of 2 . my weight is 79 kg. . i want to lose weight n fat from belly and butt . what excercise is better for me . i m doing now a daysnike get lean beginner program . i m on week 3 but i didnt get any result . no loss in inches n nothing in weight. what should i do . did i do something wrong.
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